How to do the Wall Wrist Flexor Stretch
- Stand facing a wall, one arm straight at shoulder height.
- Fingers pointing down, palm flat on the wall.
- Lean gently toward the wall until you feel the forearm stretch.
- Hold and breathe steadily, then switch arms.
Full technique — 7 steps
- Stand facing a wall at about arm's length with your feet hip-width apart.
- Raise one arm straight forward to shoulder height.
- Turn your hand so your fingers point down and place your palm flat on the wall.
- Keep your elbow straight throughout the stretch.
- Lean gently toward the wall until you feel a stretch along the inside of your forearm.
- Hold the position and breathe steadily for the prescribed time.
- Release your hand from the wall, then switch arms and repeat.
Common mistakes
- Lifting the palm off the wall
- Bending the elbow during hold
- Forcing painful end ranges
- Shrugging the shoulder toward the ear
Form cues
- Keep palm flat
- Keep elbow straight
- Fingers point down
- Ease into the stretch
Quick answers
What muscles does the Wall Wrist Flexor Stretch work?
Primary: Forearms 9/10.
When should I do the Wall Wrist Flexor Stretch in a workout?
Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.
How many sets and reps of the Wall Wrist Flexor Stretch?
Strength: 2–3 sets of 20–30 reps, rest 20 s, 6 reps in reserve. Muscle growth: 2–3 sets of 20–30 reps, rest 20 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 20 s, 6 reps in reserve.
